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Monday September 14

TriPark Strength – CrossFit

Warm-up

7:00 – AMRAP

100m Run

5 Banded Pull Aparts

5 KB Swings

5 Squats with the KB

Strength

3 Position Clean

High Hang Clean + Hang Clean + Clean
Every 2:00 for 12:00 (6 Sets)

-3 Position Clean-

High Hang Power Clean

+

Hang Power Clean

+

Squat Clean

Perform all sets at 70-80% of 1RM Clean

Metcon

Metcon (Time)

For Time:

6-9-12-9-6

Burpees Over the Bar

Hang Power Clean + Jerk (95/65)

TIME CAP: 12:00

RX+: 135/95

Post WOD Stretching

Downward Dog

Pigeon

Iron Cross

Standing Quad

Standing Wall

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